The Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 10/14/2023
7:00 am - 7:45 am
The Q:
Boo Boo
Location
Southview High School
Categories
Where it all started! Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SATURDAYS always followed up with 2nd F (fellowship) at local restaurant (changes periodically, they will announce location typically in the COT after the beatdown). Great opportunity to get to know members of F3 Toledo and refuel from the workout.
DCIM100MEDIADJI_0014.JPG
Grand Canyon Training
PAX: Wooderson, Tupac, Arc Flash, Mayor, Gas Man, Boo Boo
Q: Boo Boo
6: Gas Man, talked about how imitate it is to show up in the rain, because we are F3 and if we don’t, it doesn’t exist
Warmup
Moving (25 yards, MOT down exercise, sand MOT back same exercise)
Rifle Carry, 10 Shoulder Press
Coupon Lunge, 20 Swings
Front Carry, 30 Curls
Partner Carry, 40 SSH
Connecting (Tabata, 53 on 7 off)
Partner WW3 Situps (feet together, one block, partner with Block does chest press then situp while other partner does 1 situp then they meet at the top and pass block)
Shoulder raise + lower (partner resistance)
Squat with rotational pass (block)
Leg throwdowns
Fly out + in (partner resistance)
Curl + Tri press (partner resistance)
Slowing Down and Appreciating (Vinyasa, all from Plank without rest, cadence)
Plank – Plank Jack Shoulder Tap
5 Twisting Planks 2is1
5 Merkins
Cobra – Hold
Plank – 5 Mt Climbers
5 One Arm Side Planks 2is1 (4 count)
5 Elevator Merkins
Downward Dog – 5 Leg Raises 2is1
Slow Rise – 5 Elevator Calf Raises
Tree Pose (stretch) – 20 Count each